# 2-Km Walking Test

The 2 km walking test component of the Eurofit test battery for adults is a convenient way to test aerobic fitness, especially among people who may not be at a high level of physical fitness or who cannot run for whatever reason. However, before any exercise testing, it is essential to determine whether or not you are healthy enough to physically exert yourself. Our exercise risk questionnaire can help you determine your risk category. However, it is always best to obtain a physician’s clearance to perform exercise programs or exercise tests.

### The Test Course

A measured 2-kilometer (1.24-Mile) course is needed for this test. An automobile odometer is not accurate enough for measurement, so a high-school or college track is preferable. Virtually all such tracks are 400 meters to a lap. Since 2 kilometers equals 2,000 meters, the walking test consists of 5 laps around the track. If you happen to have only a quarter-mile track available, 2 kilometers equals 4.97 laps or 35 feet less than 5 laps, which can be marked by taping a finish line 35 feet behind the starting line.

### Warmup and Practice

The Eurofit manual recommends stretching the legs and walking at least 200 meters (half-lap on a track) to warm up. The examinee should practice walking at a fast, steady pace.

### Instructions

The examinee is told to, “walk as fast as possible at an even pace.”

### The Fitness Index

The Fitness Index is a score based on test performance used to categorize an examinee’s fitness level relative to others of the same age and gender. The standards are based on tests of Finnish men and women, who tend to be relatively physically active. The Fitness Index places examinees in the following categories.

- over 130: Markedly above average
- 111-130: Somewhat above average
- 90-110: Average
- 70-89: Somewhat below average
- below 70: Markedly below average

### Calculation of the Fitness Index (FI)

You will have to know your Body Mass Index (BMI) in order to calculate your fitness index. BMI is calculated as body weight in kilograms divided by the square of height in meters. Using U.S. customary units, it equals 703 times weight in pounds divided by the square of height in inches. For example, if you are 5’10” tall and weight 185 pounds your BMI is 703 x 185/(70 x 70) = 26.5. If you’d rather not calculate your BMI on your own, you can use an online calculator from the U.S. National Heart Lung and Blood Institute to determine your BMI.

Men:

FI = 420 - [(11.6 x min) + (0.56 x HR) + (2.6 x BMI) + (0.2 x age)]

Women:

FI = 304 - [(8.5 x min) + (0.32 x HR) + (1.1 x BMI) + (0.4 x age)]

Min = time in minutes (e.g. 15 min 13 sec = (15 + 13/60) = 15.22 min)

HR = heart rate in beats per minute at end of the walk

BMI - body mass index

Age = years old

### Estimation of Maximal Oxygen Uptake (VO2max)

Maximal oxygen uptake (VO2max) in units of milliliters of oxygen per minute per kilogram of body mass (ml/min/kg), a more universally recognized measure of aerobic fitness, can also be estimated from the 2-kilometer test score and other variables as follows:

Men:

VO2max = 189.4 - [(4.65 x min) + (0.22 x HR) + (0.26 x age) + (1.05 x BMI)]

Women:

VO2max = 116.2 - [(2.98 x min) + (0.11 x HR) + (0.14 x age) + (0.39 x BMI)]

See our Running Test for male VO2max norms by age group.

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